Sample diet plan

[cyrax_101]

Hey there folks ! Just wanted to get everyone;s views if I am doing things correctly, so instead of starting a journal (or continuing existing one) I thought I'd just leave a sample diet plan

Breakfast (7am) - oatmeal + 1 egg + green tea with lemon

10:30am - tuna sandwich (wholemeal bread, lettuce , tuna , onions, fat free cheddar cheese slice , green peppers... no mayo, no mustard)

2pm - chickpeas, apple, chicken salad (no mayo, no dressings)

4pm- few almonds just as snacks

5pm - workout
6:30pm- post-workout protein shake, 1 banana

8pm - chicken salad, veggies

Cheers !!

[Boss Man]

Breakfast (7am) - oatmeal + 1 egg + green tea with lemon

(I'd add more whites and a Yolk, so go for about 3 Whites and a Yolk, as the protein is a bit low.)

10:30am - tuna sandwich (wholemeal bread, lettuce , tuna , onions, fat free cheddar cheese slice , green peppers... no mayo, no mustard)

(Not a problem, but Tuna is high mercury, so limit to 3x a week and consider a substitute, like Chicken or Turkey as examples. I'd also have the meal around 10, so you can have another at 12.)

2pm - chickpeas, apple, chicken salad (no mayo, no dressings)

(Fine)

4pm- few almonds just as snacks

(fine as long as the portion size is okay)

5pm - workout
6:30pm- post-workout protein shake, 1 banana

(Fine)

8pm - chicken salad, veggies

(Fine)

[cyrax_101]

I usually have hard-boiled eggs for breakfast. Problem is, I am not someone who can throw food away. So I know that I am supposed to have more than 2 egg whites for breakfast but its super-hard for me to throw the yolk away because however harmful it might be, it is still food.
Any ideas to help me with that ??

[Boss Man]

Tha't one method. Add some Chicken or Turkey as examples. However, if you Use Omega-3 Eggs, (Chickens fed some Flax), the Yolk contains Omega 3, whereas normal ones contain Cholesterol, usually in a 60 / 40, LDL / HDSL ratio approximately.

[cyrax_101]

I have eggs from chicken fed with the usual feed, so I guess having more than 1 egg is out of the question.
What about boiled chicken breast or turkey breast slices?
Or I could have a mini-meal between 7 am and 10:30 am ; something rich in protein but low in carbs (complex or simple) and (of course) low in fat .
Is that advisable ?

[cyrax_101]

2 eggs is fine.

That's a lot of cholesterol isnt it ?

[Boss Man]

You can also influence it with things like Omega Fats, Whole-grains, (Beta-glucan), plus Plant Sterols can too.